WOD: Monday Aug 21st 2017

Dynamic Warm Up/Bergener Warm Up

Olympic Weightlifting

Snatch

3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  65%X1+1+1, 70%x1+1+1, 75%x1+1+1, 78%x1+1+1 x 3

Snatch Pull’s
90%x3,  100%x3x2

Snatch Press/OHS
snatch push press+OHS: 3+3 x 5 increase weight each set.

 

Back Squats

3×5 65% Across

Core

“Annie”
50-40-30-20-10
Double Unders
Abmat sit ups